Training Log Archive: kettlebell03In the 7 days ending Apr 16, 2011:
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Saturday Apr 16, 2011 #
2 PM
Kettlebell Lifting 20:00 [4]
shoes: Vibram Five Fingers - Bikila
Test Day: Rank III Attempt through WKC's ranking system
Jerks - 101
Snatches - 181
Well within the mark for Rank III
Jerks - 101
Snatches - 181
Well within the mark for Rank III
Friday Apr 15, 2011 #
7 PM
Kettlebell Lifting 45:00 [2]
shoes: Vibram Five Fingers - Bikila
Light workout before Test:
16kg KB / Jerks / 6 min. / 9 rpm
16kg KB / Snatch / 50 l,r
- Clock broke. So I had to try to pace myself. 50 l,r would be close
to 3 min. each arm
16kg KB / Jerks / 6 min. / 9 rpm
16kg KB / Snatch / 50 l,r
- Clock broke. So I had to try to pace myself. 50 l,r would be close
to 3 min. each arm
Wednesday Apr 13, 2011 #
7 PM
Running 27:20 [3] 3.1 mi (8:49 / mi)
slept:8.0 shoes: Vibram Five Fingers - Bikila
Tuesday Apr 12, 2011 #
8 PM
Kettlebell Lifting 1:20:00 [3]
slept:8.0 shoes: Saucony ProGrid Kinovara
Warmup - Run .25 miles
- Multiple sets of jerks with 16kg
16kg KB / Jerk / 3 min. / 10rpm
/ 4 min. / 10rpm
16kg KB / Snatch / 10 min. / 16rpm
- finally hit Rank III numbers on snatch. It was a tough set, however
most of it was mental past the last couple of minutes each hand. I
started with left hand this set
16kg KB / Snatch / 4 min. / 20+ rpm
- Good finisher. I really tried to go as fast as I could and maintain
good form. Got close to 20-22 reps per minute.
24kg KB / 1-arm Jerk / 2min. r, l / 8rpm
16kg KB / Jumps / 1x15
- Multiple sets of jerks with 16kg
16kg KB / Jerk / 3 min. / 10rpm
/ 4 min. / 10rpm
16kg KB / Snatch / 10 min. / 16rpm
- finally hit Rank III numbers on snatch. It was a tough set, however
most of it was mental past the last couple of minutes each hand. I
started with left hand this set
16kg KB / Snatch / 4 min. / 20+ rpm
- Good finisher. I really tried to go as fast as I could and maintain
good form. Got close to 20-22 reps per minute.
24kg KB / 1-arm Jerk / 2min. r, l / 8rpm
16kg KB / Jumps / 1x15
Monday Apr 11, 2011 #
Kettlebell Lifting 5:00 [1]
shoes: Saucony ProGrid Kinovara
24kg KB / 1-arm LCCJ / 5 min / 8rpm
7 PM
Running 21:37 [3] 2.4 mi (9:00 / mi)
shoes: Vibram Five Fingers - Bikila
BIg PR for me on this route.
Sunday Apr 10, 2011 #
6 PM
Running 51:38 [1] 4.48 mi (11:32 / mi)
slept:9.0 shoes: Vibram Five Fingers - Bikila